Tuesday 1 Feb - 'Helen' - 3 Rnds - 400m Run, 21 KB Swing (24/16), 12 PullUp

 Compare to 21 Aug and 1 Nov and 11 Dec
CrosssFit Darwin is back to normal session times. Lets get back into it with a benchmark WOD!

Monday 31 Jan - 10 Burpees, Run 100m, 8 Burpees, Run 100m, 6 Burpees, Run 100m, 4 Burpees, Run 100m, 2 Burpees, Run 100m

 CFD reopens Tuesday - back in the game!!

Sunday 30 Jan - 'Air Fran' - 21-15-9 - Squat, PushUp

 

A lot nicer than the actual Fran!

Saturday 29 Jan - Hill or Stair Sprints - 10 Rnds - Sprint Up, Jog Back

Hill and stair suggestions - Doctors Gully Hill, Stairs behind Deck Chair Cinema, Hill behind World War 2 Tunnels - enjoy!!

Friday 28 Jan - '1/2 Angie' - 50 PullUps, 50 PushUps, 50 Situps, 50 Squats

 CFD is closed. Reopens Tuesday 0545. Do this one in the park or at home.
There is a park with a PullUp Bar 1/2 way along East Point Road, opposite Lake Alexander.

Thursday 27 Jan - Rnd 1 - In 2 minutes Run 200m then max Tyre Jumps. Rnd 2 - In 2 minutes Run 200m then max Burpees. Rnd 3 - In 2 minutes Run 200m then max KB Swing (16/12). Rnd 4 - In 2 minutes Run 200m then max SitUps. Rnd 5 - In 2 minutes Run 200m then max Tyre Jumps

 2 minute rest between rounds
Total number of Tyre Jumps, Burpees, Kettlebell Swings and SitUps is score
CFD is closed Friday, Saturday, Sunday and Monday - I am off to NZ for a CF Endurance Course. This is the last time I will close - promise!!!

Wednesday 26 Jan - 3 Rnds - 30 Double Under, 20 KB Swing(24/16), 10 PushUp

What is happening Australia Day at CFD? Morning sessions are canceled so we can all go in the Australia Day Fun Run. Afternoon sessions are still on. A 4k run in the morning and a WOD in the afternoon - perfect!
Also breakfast at Duck Nuts from 7:45am.

Tuesday 25 Jan - 'Fran' - 21-15-9 Thruster (40/30), PullUp

Bruce on the rower in Afghan
Compare to 6 Sep
LIFT - 2x3 Front Squat
CrossFit Darwin reopens with every CrossFitters favourite WOD!!

Monday 24 Jan - 3 Rnds - 15 Superman to Hollow Rock, 30 Situp

Love the black sky in this photo - oh and the tyre jumping is amazing too!
CFD reopens Tuesday morning for all normal session times.
For a demo of Superman to Hollow Rock click here

Sunday 23 Jan - 10 Rnds - Run 1 minute, Walk 1 minute

 Shelley experimenting with boxing in the bands!
Find a friend for this WOD - it will be fun! The fastest of the 2 can walk back to the other person during the active recovery. It will be like 10 running races.

Saturday 22 Jan - 5 Rnds - Burpee to the PushUp position, 10 PushUps, Burpee out

Post results to comments - or your excuse why you didn't do it!!

Friday 21 Jan - 5 Rnds - 3 Tuck Jump, 3 Squat, 3 Broad Jump

 The new CF Total Results!
CFD is closed today. Reopen Tuesday 5:45am

Thursday 20 Jan - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

The top 3 totals to beat from last time!
Compare to 19 Oct

A reminder CFD is closed Friday, Saturday, Sunday and Monday this weekend and next. All memberships will be paused over both weekends.

Wednesday 19 Jan - 3 Rnds - 10 Toes To Bar, 20 Tyre Jumps

 LIFT - 3x4 Hang Clean

Tuesday 18 Jan - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats

LIFT - Back Squat 2x5
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
Compare to 20 Sep

Monday 17 Jan - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

LIFT - 5x5 Push Press
A reminder that next week is a 'short week' at CFD. We will be closed Friday, Saturday, Sunday and Monday. Last session will be 7pm Thursday and reopen for 5:45am Tuesday. All memberships will be paused during that time. I am going to Brisbane for a CrossFit 'Coaches Prep' Course. So make the most of the next 4 days and earn your rest!!

Sunday 15 Jan - Open Gym 2-4pm

 This is the last Open Gym for the month because next weekend, and the one after, CFD will be closed while I am away on courses in Brisbane and Wellington. So come on down, work on a skill you need to improve on, do some heavy lifting or bring a takeaway coffee and stretch and roll out under the fan!

Saturday 15 Jan - 'Nutts' - 10 Hand Stand PushUp, 15 DeadLift (110/70), 25 Tyre Jumps, 50 PullUps, 100 WallBalls, 200 Double Unders, 400m Run with plate (20/15)

 

Scale = '1/2 Nutts'!

Friday 14 Jan - OPT Flight Simulator WOD - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

 All sets of Double Unders must be Unbroken before you can move onto the next set. The rope must stop between sets. There is a 20min time cap so if your double unders are not so amazing consider this a 20min Double Under practice session!

Thursday 13 Jan - Mobility, Stretching and Roll Out Day!!

3 hard WODs in 3 days - it's time to spend an hour on Flexibility and Mobility!

Wednesday 12 Jan - '1/2 Kelly' - 5 Rnds - 200m Run, 15 Box Jump, 15 WallBall

 

LIFT - 3x3 OverHead Squat

Tuesday 11 Jan - 20 Min AMRAP - 6 DB DeadLift (20/15), 5 Burpee PullUp, 10 KB Swing (24/16), Run 200m

 

LIFT - 4x3 DeadLift

Monday 10 Jan - 3 Rnds - Run 400m, 30 OverHead Squat (35/25), 15 Sumo DeadLift HighPull (35/25)

 Tyre flipping in the rain early Saturday morning while the rest of the world sleeps in!

LIFT - 1RM Hang Power Snatch

Sunday 9 Jan - Open Gym 2-4pm

 It's been a big week at CFD and most of you have aching muscles that need a good rest. Why not come in for Open Gym and work on some Mobility Stretching or get into some Lacrosse Ball and Foam Roll action under the big fan. I might even play some Kanye West for something different!

Also, everyone should read this click here, it's my favourite from Lisbeth so far.

Saturday 8 Jan - 'Marcus' - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip , 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Work from 10-1 then back up from 1-10 - the 800m run is only done once. 

Happy Birthday Marcus!!

Friday 7 Jan - 3 Rnds - 20 Thruster (40/30), 30 SitUp

Bring a pair of long socks and we will practice rope climbing.

Thursday 6 Jan - 7 Rnds - 3 Front Squat (80/55), 7 L PullUps

Hitting the compound 'hill' early on a Saturday morning!

Wednesday 5 Jan - 3 Rnds - 600m Run, 20 DeadLift(60/40), 10 Toes to Bar

Lift - 5x5 Bench Press

Tuesday 4 Jan - 10min AMRAP - 200m Run, 4 Ring Dip, 8 KB Swing (24/16)

 

 Feedback from you guys is telling me that you would like to know what lift you are doing before the WOD each day so from now on I will write it here, under the picture, like this...

LIFT - 2RM Clean and Jerk

This means you can check on logsitall.com, beyond the whiteboard, your notebook or wherever you record all your lifts so you know what you should be aiming to improve on - you do record them right??? If not start right now - it's important. 

Monday 3 Jan - 4 Rnds - 7 Hang Power Clean (40/30), 10 Burpees

Hi Bruce, great tyre flipping pic!
The details for the Darwin Australia Day Fun Run can be found here. CFD will be closed that morning (Wednesday 26th) and I hope you will all be at the fun run instead! All afternoon sessions will still be on. So you could run in the morning and WOD in the afternoon - sweet!!

Sunday 2 Jan - Park WOD

 Practice - Double Unders

WOD - 21-15-9 - KB Swing, PushUp, SitUp

CrossFit Darwin reopens tomorrow (Monday) for 2011!!